Naute i pai hmaa i hriat tur thilte (Pre-pregnancy Checklist) .

Naute mumang neih hi thil mawi tak a ni. Mahse chu mumang mawi tak chu a lo thlen hma chuan kan pum chhunga chu naupang tê tê tan chuan boruak hrisel, him tak siam turin tunah hian kan inbuatsaih a ngai a ni. Hei hi zin rei hmaa car uluk taka enfiah a, kan mamawh zawng zawng buatsaih ang a ni. Chuvangin, naupai lo mah la, naute hrisel tak neih theihna tura i taksa buatsaih nan tunah hian thil tam tak i tih theih a awm . He inbuatsaihna hi step khat hnu step khata tih dan tur i lo en ang u.

Tih hmasak ber tur: Doctor hmu rawh!

Ni e, nau i pai hnuah doctor i pan fo a ngai dawn a ni. Mahse damdawi lam thurawn lak hmasak a pawimawh hle. Nau i pai tawh a nih pawhin hetiang hi i tih ngei ngei tur a ni. A chhan chu, hriselna lama harsatna i neih thenkhat (entir nan, zunthlum, thisen sang) hian naupai lai a nghawng thei a ni. Tin, damdawi lam harsatna thenkhat nena naupai hi a hlauhawm thei bawk. Chuvangin, chu thil zawng zawng chu thunun chungin he zinkawng hi kan tan a ngai a ni .

Doctor chuan nang leh i kawppui te medical history kimchang a sawi hmasa ang. Chumi hnuah chuan, in naupai theihna emaw, in naupai theihna emaw tichhe thei damdawi lam natna engmah in nei lo tih hriat chian nân damdawi lam test ṭhenkhat an ti thei a ni.

Vaccine chungchangah pawh fimkhur rawh.

Tunah hi i vaccine update hun tha tak a ni. Vaccine thenkhat, measles-mumps-rubella (MMR) vaccine leh chickenpox (varicella) vaccine te hi naupai lai hian a tha lo. Heng vaccine zinga pakhat i dawng tawh a nih chuan doctor-te chuan nau pai tum hmain ni 28 tal nghah a rawt a ni. Chuvangin, tunah hian eng vaccine nge i lak tur tih leh naupai laiin eng vaccine nge i lak tur tih (whoping cough tan Tdap vaccine ang chi) chungchang hi i doctor nen sawiho rawh.

Nunphung inthlak danglamna pawimawh ber

Naute hrisel tak nau pai tur chuan tih dan thenkhat chu i kalsan vek a ngai dawn a ni. Hengte hi nang leh i kawppui tan pawh a pawimawh hle.

Meizial leh zu in hi thlah rawh.

Naupai laia zu in leh zu in hi a tha lo tak zet tih i hre tawh ngei ang. Heng tih dante hian naute thanlenna a tikhawlo mai ni lovin, nakin lawkah naupang tan hriselna lama harsatna a thlen bawk.

Heng thil tih dante tihtawp nan tanpuina i mamawh a nih chuan i doctor nen zalen takin sawipui rawh.

Caffeine hman tlem.

Ni khata coffee no hnih aia tam emaw, soda can panga emaw (caffeine milligram 250 vel) in hian naute naupai a tibuai thei bawk. Nau pai theihna a tipung bawk. Tunah hian caffeine tihtlem hian hlawkna dang a nei bawk. Caffeine tel lova kal chu i harsa lo ang, naupai kar tir lama i rilru hahna nen pawh.

Naute hrisel tan ei leh in hrisel tak!

Ei leh in inthlau tak hi i taksa hriselna atana tha ber a ni. Hei hi i fa hrisel taka a thanlenna atan a pawimawh hle.

1. I plate kha enkawl tha rawh.

Hei hi processed, junk food, leh empty calorie foods te atanga inthiarfihlim hun tha ber a ni. Nitin i ei tur ah thei, thlai, legumes, whole grains, leh lean protein te telh thin ang che.Mix tha rawh. He ei leh in hrisel, naupai hmaa enkawl hian naupai laia lo awm thei, gestational diabetes lakah a venghim bawk.

2. Folic acid ei theihnghilh suh!

Hei hi tih ngei ngei tur a ni . Folic acid hi B vitamin a ni. A pianphungah chuan thlai hring leh legumes-ah a awm a. Folic acid hi naute thluak leh ruhro tichhe thei piansualna laka inven nan a pawimawh hle.

Tun hmaa nau piangsual nei i lo neih tawh chuan i doctor chuan folic acid dose sang zawk pek a rawt thei ang.

3. I rihna control rawh.

Thau lutuk hian naupai laiin harsatna a thlen theihna a tipung a, chu chu gestational diabetes leh preeclampsia, thisen sang dinhmun a ni. Naupai lai hian taksa rihna tihtlem hun tha ber a ni lo. Chuvangin, i taksa rihna tihtlem i duh chuan hei hi tih hun tha ber a ni.

Hei bakah hian thil engemaw zat hriat reng tur a awm bawk

Damdawi i ei mekte chu i doctor hnenah hrilh rawh.

Damdawi i ei emaw, over-the-counter damdawi emaw, vitamin emaw, Ayurvedic emaw, herbal remedies emaw i ei a nih pawhin, i damdawi ei zawng zawng chu i doctor hnenah hriattir a pawimawh hle. Damdawi thenkhat chuan nausen piang laiah nghawng tha lo a nei thei a.

Seafood thlan dawnin fimkhur hle ang che.

Mercury tamna sangha hi naupai laiin i tan a tha lo tih i hre tawh mai thei. Mahse, mercury hian i taksa atanga a chhuah theih nan kum khat vel a la ngai thei. Chuvangin tunah hian fimkhur a tha. Kar khatah vawi hnih sangha ei hi a tha a, mahse sangha lian tak tak tilefish, tilefish, leh shark te lakah chuan inthiarfihlim rawh. Nga te zawk (e.g., mackerel, sardines) te hi a tha zawk.

Exercise tih tan rawh.

Exercise hian i taksa rihna hrisel tak a neih theih nan a pui mai bakah i taksain i naute a neih theihna tura a mamawh chakna leh inthlak danglamna a pe bawk. Ni khatah minute 30 chhung kea kal ang chi thil awlsam tak hmangin i tan thei ang.

Rilru leh taksa lama inbuatsaih

Naute neih hi nunah malsawmna a ni. Chutih rual chuan i nun pum pui chu a danglam vek a ni. I hnathawh atanga i sum leh pai enkawl dan thlengin, i kawppui nena inlaichinna thlengin a nghawng vek a ni. Heng zawng zawng hi sawi lawk a, chutiang chuan ruahmanna siam a pawimawh. Hemi chungchang hi i doctor nen in inbia a nih chuan thurawn tha tak tak a pe thei ang che.